You’re doing a great job eating healthy when you’re at home and in your normal routine.  But when you’re traveling for work, attending a weekend conference, or visiting friends and family for a few days, does your nutrition go out the window?

 

Here are ten tips to help you eat healthy while on the road:

 

1. Don’t log. If you’ve been logging your meals in MyFitnessPal, take a break from it. While you might be able to find chain restaurant meals on MyFitnessPal, it’s going to be tough to log a free breakfast at the conference, the hotel buffet, or a home cooked meal at the in-laws. Logging while traveling is difficult and can be one more stressor on your trip.

 

2. Stay the course as much as possible. Frequent travel is even more of a reason, not an excuse, to follow your nutrition plan while you’re home. If you’re already in the habit of eating well, you’ll make healthy choices while away, you’ll bounce back quicker if you’re weight does change, and you’ll look forward to getting back to your routine when you return.

 

3. Schedule a splurge meal. Are you going away for a wedding or a party when there will be food and cake? Maybe there’s a big dinner with your team or you’re planning on eating at a restaurant that the city is known for. Scheduling and anticipating your splurge will help you make healthy choices the rest of the time.

 

4. Plan ahead. Check the hotel’s room service menu. See if there is mini-fridge. If there’s not a microwave in the room, you can pay extra for one. Research healthy restaurants and grocery stores within walking-distance if you don’t have transportation. If friends or family offer to pick up some staples at the grocery store, take them up on it or plan to stop on your way. If you’re driving, bring a bag of snacks and maybe a cooler too.

 

5. Bring supplements. Protein powder and a greens supplement can give you the protein and fiber that the free, high-carb, hotel breakfast is missing. Grab a single serve packet for each day your away.

 

6. Don’t go completely off the rails. If you don’t usually put sugar in your coffee, drink soda, or eat candy, don’t do it now because it’s free and you’re in a different zip code. If you’re accustomed to having a daily salad, choose that if it’s available over pizza or a burger. Or at least have pizza AND a salad.

 

7. Limit alcohol. Alcohol not only has a lot of empty calories, it also lowers inhibitions and leads to poor choices, least of which can involve food.

 

8. Watch portion sizes. If you’re eating food that’s less healthy than you’re used to, go easy on the portions. Eat off a smaller plate and split desert.

 

9. Stay hydrated. If you’re snacking on trail mix and granola, eating a lot of salty restaurant food, having cocktails, or consuming more caffeine, make sure you’re drinking plenty of water.

 

10. Take your vitamins. Taking your vitamins is a way to stick to your routine and feel like you have some control. And it ensures you’re getting the micronutrients your body is used to.

 

Every situation is different, use the tips that apply to your trip. Remember to make the best choice you can at the time, be kind to yourself, and don’t let nutrition run your life.  What nutrition tips and tricks have you found for traveling?

 

Alicia Cross is a Certified Personal Trainer, Wellness Coach, and Yoga Instructor with more than 15 years’ experience working with clients in classes and one-on-one.  She is a yogi, meditator, vegan, and lifter of heavy things. If you’re ready to discover the strength and peace that comes from within, email Alicia@AliciaCrossTraining.com

 

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